Coach Lacey/other girl
Couch Stretch/Figure Four
10 Mountain climber stretch
10 Banded plank F/B/L/R
10 Banded squat slow
10 Ring Rows
5 Burpee jump to pull-up/lower
50 thrusters 45#
I used a 45# bar, but scaled to 40 reps and did jumping pull-ups. I finished in 12:34.
Handstand Kick-up technique
Lunge as far forward as you can
Chest to knee (get low)
Reach forward and balance on soft knee
Push back and switch feet
3 Rounds HSPU/Bulgarian split squat
I used BW and got 8 reps on each leg first two round and 6 reps for last round.
HSPU - kick up and lower first round; 2 HSPU to 3 mats and one lower; kick up and lower last round.